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Barbell Full Squat (Back POV)

Barbell Full Squat (Back POV)

The barbell full squat is a fundamental compound exercise that is highly effective for building lower body strength and muscle mass. This exercise primarily targets the quadriceps, hamstrings, glutes, and calves, but it also engages the core and stabilizer muscles. The barbell full squat is performed with a barbell across the upper back, giving a unique point of view (POV) while executing the movement. One of the key benefits of the barbell full squat is its ability to promote functional strength and mobility. By engaging multiple muscle groups and joints, it enhances overall lower body strength and improves joint stability. Additionally, this exercise can enhance athletic performance by transferring to activities such as running, jumping, and sports-specific movements. Another advantage of the barbell full squat is its potential for muscle growth. It places a significant amount of stress on the lower body muscles, stimulating hypertrophy (muscle growth) and helping to develop a strong, toned, and proportionate physique. This has a positive impact on body composition and can assist in reaching weight management goals. In terms of bone health, the barbell full squat is a weight-bearing exercise that helps improve bone density and reduces the risk of osteoporosis, especially in women. As a compound movement, it also contributes to overall improvement in balance, coordination, and knee stability. It's worth noting that the barbell full squat requires proper form and technique to avoid injury. It's essential to maintain a neutral spine, keep the knees aligned with the toes, and have adequate flexibility in the hips, ankles, and shoulders. Performing the exercise with appropriate weight and gradually progressing over time ensures the best results while minimizing the risk of overexertion. If you are unsure about performing the barbell full squat correctly, consider seeking guidance from a certified fitness professional or watching instructional videos specifically for your fitness level. Remember, proper form is crucial for effectiveness and safety when incorporating this exercise into your routine.


  • Place the barbell across your upper back, resting it on your traps.
  • Position your feet shoulder-width apart with your toes slightly pointing outwards.
  • Stand tall with your chest up and core tight.
  • Begin the movement by pushing your hips back, as if sitting into a chair.
  • Lower your body down by bending at the knees and hips, while keeping your chest up.
  • Continue descending until your thighs are parallel to the floor, or lower if you have the flexibility.
  • Pause briefly at the bottom of the squat.
  • Drive through your heels to extend your knees and hips, returning to the starting position.
  • Repeat for the desired number of repetitions.
  • Remember to maintain proper form throughout the movement, keeping your back straight and knees aligned with your toes.

Tips & Tricks

  • Focus on maintaining proper form to maximize the benefits of the exercise.
  • Engage your core throughout the movement to stabilize your spine.
  • Start with lighter weights and gradually increase the load as you become more comfortable with the exercise.
  • Ensure that your knees track in line with your toes during the squat.
  • Control the descent and ascent of the movement to avoid any jerking or bouncing.
  • Breathe properly by inhaling deeply before descending and exhaling forcefully as you ascend.
  • Incorporate mobility exercises and stretches to improve your squat depth and flexibility.
  • Listen to your body and rest when needed to avoid overtraining and injuries.
  • Include variations of the barbell squat, such as front squats or paused squats, to target different muscle groups.
  • Properly fuel your body with a balanced diet to support muscle growth and recovery.

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